Online Meditation & Breath/Happiness/Part 1/Basic/Yes+ course - post program guidelines

This blog is a guideline for those who completed the Art of Living Part 1/Basic/Happiness/Yes+/Online Meditation and Breath workshop.

Two important notes: 

1. Once a week do Group Kriya in Gurudev's voice online or Long Kriya at any AOL follow up center world-wide (don't do Short/Home Kriya that day). Contact your local center/AOL teachers/volunteers for info on follow up centers/online sessions or visit https://www.artofliving.org/

2. Attend Online Advanced Meditation Program (3/4 days full-time program with enough breaks, usually weekend aligned) - can do it from the comfort of your home. Offline version is called Advanced course/Advanced Meditation c ourse/Part 2 course is a residential program, happens in various Art of Living Ashrams/other locations. For more info/FAQ/benefits visit https://www.artofliving.org/in-en/art-living-part-2-program (for India. For other countries visit https://www.artofliving.org/ & check country specific website) or talk to your teacher. Gurudev recommends to do Part 2 program atleast once every 6 months, plan accordingly. 

 

Guidelines for doing Kriya at home: 

1. Exercises and Stretches

• Neck rotation, Shoulder rotation, Chest expander, Half Moon Stretch, Breath of Joy
• Swing right to left and vice versa (Loud Ha Sound from Navel) - mind your surroundings.
• Butterfly and Cradle
• Cat Stretch and Child Pose 

Rest for 2-3 mins

To begin with, do Short Kriya or Home Kriya once everyday atleast for 40 days without a gap (do guided Kriya with Group once week)

SUDARSHAN KRIYA:

You can use the Abhayasa app (available for Android/iOS: Free App for doing Sudarshan Kriya on your own and more : https://www.abhyaasa.com/ or Pranayam Count - available on the Art of Living App https://artofliving.app/).
It may be good to use the app as it can help you keep your attention on your breath & takes care of the rhythm and counting. If your attention wavers, bring it back gently to the breath. If wavering too much (unable to keep attention) watch your food habits/life-style/thoughts you entertain through the day/company you keep(friends/workplace...). Talk to your AOL teacher if required.

1. THREE STAGE PRANAYAMA:
Posture: Vajrasan
Breath: Ujjayi (4-4-6-2. Emphasis on slow controlled inhalation and exhalation. Attention on the breath. Needs practice. Once you get comfortable after a few weeks/months, you can increase the duration of the count)

1st - 3rd stage: 8-10 times

Relax in between each stage (take attention to sensations in the body and then breath).

2. BHASTRIKA PRANAYAMA:
Posture: Vajrasan Breath: Normal
3 Rounds of 15-20 times each. Relax between each round (again take attention to what is happening in the body and then bring your attention to the breath).

3. Get into Sukhasana. Chant “OM” 3 times, feel/be with the vibrations.

4. Kriya - All attention on the breath, come what may keep breathing with the rhythm as instructed by your teacher (without a gap/break) - conclude with 8 to 10 long cycle breaths. 

5. Relax for about 10 Minutes in Shavasana and if possible do Yoga Nidra (taking attention to different parts of the body). Turn to your right side and sit up, slowly become aware of the surroundings, and taking your own time open your eyes. OR if you are comfortable - instead of lying down you can sit and meditate for sometime (esp. those who have learnt Sahaj Meditation) and then open your eyes.

RESTING/MEDITATING FOR 10 MINS AFTER completing KRIYA breathing IS ESSENTIAL. Don't get up immediately after doing Kriya breathing and go to do your work etc. (item #5 is required after #4) All steps #1-5 are done in one stretch and not in instalments. It can take 40 - 50 minutes so give yourself that much time.

Talk to an AOL teacher if you have any queries, don't do anything incorrectly or formulate your own technique(s) as it may have unintended negative side effects.

 

Notes and Guidelines for doing Sudarshan Kriya:

• Should be practised once a day on empty stomach (about 1.5-2 hours after a light meal, or 2.5 hours after a heavy meal). Good times are before breakfast, lunch or dinner (when the stomach is empty). 
• Best done in the mornings after taking bath. It also regulates body temperatures and the whole system, so if you would like to take bath after doing Sudarshan Kriya wait for at least 20-30 minutes. The day your practice Long Kriya (one at the center with the tape)/Online Guided group Kriya, you need not practice the Short/Home Kriya separately that day on your own.
• Empty bladders and bowels if possible (best to use the washroom BEFORE sitting for Kriya if needed)
• Dress comfortably (if at all you are wearing tight clothing, loosen it)
• Remove all leather articles (leather watches, wallet/purse, belt etc.)
• Air in the room should be clean/fresh with no smell, room should be ventilated
• No incense sticks (Agarbattis), perfumes etc. (don’t use a perfume on yourself also. You can apply it after Kriya if you like). Also don't have anything which can release perfume/toxic gases while your doing Kriya(e.g. candle, oil lamp which which may extinguish while you are doing Kriya)
• Turn off mosquito repellents when doing Kriya and if they were on, get fresh air in the room for sometime if they were on.
• AC in the room is fine and maybe even better, but conditions above apply (if the room is not fresh/smelly, get fresh air in first)
• Choose a place without any disturbance from people, pets, music, telephone (keep phone on silent mode).
• You can take food immediately after doing Sudarshan Kriya
• Sudarshan Kriya should not be practiced during pregnancy (unless with advise of doctor and AOL teacher). Practising meditation can be very good during such times though.
• Sudarshan Kriya should be practiced with discretion if you are ill/have any medical condition requiring doctor’s advise. In such cases, check with your doctor if you can practice it. Practising meditation may be very good during such times though. If you do Sudarshan Kriya properly and follow an appropriate lifestyle, chances of falling sick reduce drastically or even if you do, recovery can be much faster!
  
• If you are going to a gym/doing exercise/going for walking etc. allow your body and breath to settle down a bit and then do Sudarshan Kriya.
• Keep eyes closed and attention on your breath/rhythm
• DO NOT pump the stomach too much, make much movements, make noises/take too much effort for breathing during Kriya..gentle FULL breaths. If in doubt, work with an Art of Living teacher
• Sit with your back and neck straight

Art of Living has programs for almost every age group (kids, teens, young adults, adults), as also specific programs for businesses (SME's, corporates, startups etc.), government organizations, rural areas, prison programs... and they are conducted in over 150 countries. Contact your teacher or visit https://www.artofliving.org/ for more information if you or anyone you know would like to organize this program or even refer people for these.

You can volunteer to contribute to social welfare projects being undertaken by other Art of Living volunteers by contributing your expertise/time and/or funds - for more info visit https://www.artofliving.org/in-en/dsy and https://projects.artofliving.org

 

Here's a list things to do once you have completed the Art of Living (AOL) Happiness Program :

1. Do Short Kriya or Home Kriya once everyday (sequence of recommended exercises/Kriya are provided at the end of this article). Once a week (not any more, unless advised by your AOL teacher) attend Long Kriya at any AOL follow up center world-wide (don't do Short Kriya that day). Contact your local center/AOL teachers/volunteers for info on follow up centers/course or visit the website/call AOL Helpline number (see below). Use the app (read on for more info on this)
2. Take the Advanced Meditation program (also known as Part 2 course or Silence Course) ASAP. Also take the Sahaj Samadhi Meditation program soon, you can integrate this with Kriya & make it more beneficial (this program may not happen very frequently). Meditating twice a day (at different times) has wonderful benefits. Give these programs top priority over everything else in your life and do as soon as you can.
   
   Gurudev recommends to do Part 2 program atleast once every 6 months, plan accordingly. Life is easier when we listen to His suggestions :-) Advance course is usually a 4-day full time program Thu-Sun (reporting Wed evening), special programs may be scheduled differently. 5-day or longer Advanced course formats are also conducted and recommended for those who have done at least one Advanced Course. This program has both residential and non-residential formats.
3. The DSN (Divya Samaj Ka Nirman) program is also an excellent 3-day program which can help bring life leadership skills as also help one to overcome personal barriers, old habits, or inhibitions that hold us back and keep us from fully participating in life/doing Seva.
4. For doing Kriya @ home, at least initially, it's good to use the Pranayam Count audio (available on CD or also on The Art of Living App (Android, iOS) in Hindi/English), to help you do the pranayams correctly. It'll guide you till Omkar and then you do Sudarshan Kriya on your own.
5. Installing the Art of Living App (Android, iOS) also gives you access to almost all of Gurudev's published meditations, talks, videos, AOL Music albums,e-books in all languages & much more (it's also usually updated with the newer titles which come up). It's a paid app. The app is worth much more (it has a free to use trial period too).  For Pranayam Count -  once you install the app, search for "Pranayam Count" (both English and Hindi versions available) and there's an option to download it for offline use (please do this esp. for meditations and pranayam count). Make sure your device is in flight mode when you are playing the Pranayam count or the meditation. There are other useful AOL apps also like Abhyaasa App, Sri Sri App etc.
6. Many of Gurudev's videos are available on Youtube & the The Art of Living App (Android, iOS) - just about on every topic. It's recommended to watch a few videos every week ! There are also live webcasts with him sometimes (http://www.artofliving.org/webcast)
7. It is recommended to follow Gurudev on Twitter (https://twitter.com/srisri) - His Knowledge tweets are very useful and He also shares His perspective on what's going on around the world/gist of discussions as He meets people. Those of us who are on Facebook can also follow Him on (https://www.facebook.com/SriSriRaviShankar/)
8. Gurudev says we can transform the society by transforming the individuals. This is a small way in which we can contribute to the society. Refer your friends/family/neighbours/colleagues for the Art of Living program - talk to your local teacher and volunteers if you would like anyone to enroll for a course or use the course finder/helpline as mentioned below. It's also a great idea to organize an AOL Program at your home/society/office. Also many AOL volunteers/teachers can help do a free 45-min or 1 hour talk at your home/society/office - you can invite a group of people, maybe your friends to get a glimpse of spirituality/yoga/meditation/knowledge - the experience can encourage them to sign up for a course.
9. You can use the online course finder to find out about all Art of Living courses (including Happiness Program, Advanced/Silence/Part 2 course, kids programs - Art Excel/Yes, Youth Programs Yes+, Sahaj Samadhi Course/Art of Meditation, Deaddiction programs, Wellness Programs, Diabetes/ailment specific programs..), follow-ups etc. : go to http://www.artofliving.org and click on Find a Program on this page (this may be different on country specific sites). For India, you can also call the All India helpline number (+917676440044. Monday - Sunday: 8 am - 8 pm IST)
10. The donation/fees that you pay goes back to the society - see some of the projects that AOL does (http://projects.artofliving.org/). It's a noble idea to contribute funds for the welfare of the society. You can go to Dharma Stambha Yojana website https://www.dsyindia.org/ to contribute funds.  It's a good idea to donate some amount every month or one time as you wish. If you can't/don't wish to  contribute money - at least contribute your time for the welfare of people & society, think of what you/your group can do to make this world a better place (can be your neighbourhood/city/country..). By experience, contributing both time and money = faster progress in both  personal and professional life :-)
11. Ayurvedic medicines, herbal, organic, personal care products etc. from AOL are available with some local retailers/Divine shops under the brand Sri Sri Tattva (part of proceeds go to Art of Living social welfare projects). There are quite a few good products, you can check them out and even order online at https://www.srisritattva.com/ Some of these are also available on Flipkart and Amazon.
    
    Gurudev's books, audio and video - the content of which is now mostly available on the Art of Living App (Android, iOS) - can also be purchased separately on https://www.artoflivingshop.com/ (again most of Gurudev's books are available on Kindle, and many of these publications are available on popular e-commerce sites like Flipkart and Amazon). Online versions can be convenient in one way that one doesn't have carry books and can read almost at will on mobile/computer (for longer read times, make sure the screen is reading friendly)
12. Art of Living monthly magazine 'Rishimukh' contains many goodies - excellent articles from Gurudev's works (past and current discourses/Satsang) - extremely useful for personal and professional life, news on Gurudev's visits and discussions in different countries/organizations, news on AOL social welfare projects and Seva activities by volunteers like you and me, great Ayurvedic food recipes, tips for every day life amongst others.
    
    Rishimukh is available in many languages - you can subscribe a hard copy or online version by visiting https://www.artoflivingmagazine.com/
    Another way to get Rishimukh online edition is to subscribe to Magzter Gold subscription (which is quite economical - usually available at a discount, and one gets access to many other world class magazines and newspapers too throughout the year at a very nominal cost).
    
    
    One good thing you can surely do is refer people for the Art of Living Happiness program as mentioned above. Removing stress and agony from anyone's life will not only bring relief to the person, but also bring you merit, which will help you grow faster in life and bring Grace (includes wonderful luck :-) !
    
    Today Art of Living has presence across 150+ countries cutting across race and religion just because Gurudev's Knowledge and Grace enabled people like you and me to be ambassadors of His wonderful mission - to bring a smile on every one's face :-) Let's do our best to do this too ! Millions across the world have done the course and experienced the benefits. Let us share this wonderful wisdom with everyone !

Lots of Love !

Jai Gurudev (Jgd) :-)


EXERCISES AND STRETCHES:
• Warm up exercises - jogging
• Neck rotation, Shoulder rotartion, Chest expander, Half Moon Stretch, Breath of Joy, Cat Stretch and Child Pose
• Butterfly and Cradle
• Swing right to left and vice versa (Loud Ha Sound from Navel - rest in Shavasana for 3-4 mins after this). Mind your surroundings.

BOWING DOWN TECHNIQUE:
• East : Entanglement & Attachment (attention on Chest region)
• South : Lust & Obsession (attention on Lower back)
• West : Greed & Jealousy (attention on Navel region)
• North : Anger & Arrogance (attention in between eyebrows)
• Mother Earth / Sun / Parents-Ancestors/ All the Masters of this Universe-Your Own Self (attention on your Heart :-)

Do with a smile and in a relaxed way - it'll show effect faster. Relax the respective regions/whole body after bowing down (feel the freedom from these qualities and just let go).

SUDARSHAN KRIYA:

Use the app/Pranayama Count CD etc b'cos the Rhythm of Pranayama breathing is important and you better use it for first few weeks or months. 

It's good to use the app/CD even otherwise as it can help you keep your focus on your breath.Keep reminding yourself to keep attention on your breath - even if it wavers, bring it back gently. Eventually it may not waver. Don't feel guilty, bad etc. if it does once in a while. Just move on. Don't bother about all the thoughts, feelings, ideas and emotions, howsoever good, great, bad or worse they may seem while doing. Sometimes these are just distractions, which may sometime seem very urgent/genuine. If this is troubling a lot, watch your food habits/health. Being with the breath will keep you in the Present Moment ! If it's troubling too much talk to your AOL teacher.

1. THREE STAGE PRANAYAMA:
Posture: Vajrasan
Breath: Ujjayi (attention on breath 4-4-6-2. Note outgoing breath is longer, so it's a bit slower release. Needs practice. Once you get comfortable after a few months, you can increase the duration of the breaths and do without the app - note though that the timing/rhythm is important & so is attention on the breath/effects it produces in the body)

1st Stage- 8-10 times:
Thumb on the hip bone, fingers in line with the navel, palms parallel to the ground.

2nd Stage - 8-10 times:
Thumb at the highest point under the armpit, fingers in front of the chest, palms parallel to the ground.

3rd Stage - 8-10 times:
Palms on the back of the shoulder blade, elbows pointing towards the ceiling, biceps close to the ears.

Relax in between each stage (take attention to what is happening in the body and then again bring your attention back to your breath).

2. BHASTRIKA PRANAYAMA:
Posture: Vajrasan Breath: Normal
3 Rounds of 15-20 times each. Relax between each round (again take attention to what is happening in the body and then bring your attention back to your breath, along with the breath - throat and chest region).

3. CHANT “OM” THREE TIMES. As you chant, feel/be with the vibrations in your body.

4. Kriya - All attention on the breath, come what may keep breathing with the rhythm.
3 sets of Gentle Full breaths as described by your teacher (without a gap/break)

• Conclude with 8 to 10 long Cycle breaths. 
• Relax for about 10 Minutes in Shavasan and do Yoga Nidra (taking attention to different parts of the body). Turn to your right side and sit up, slowly become aware of the surroundings, and taking your own time open your eyes. OR Instead of lying down you can sit and meditate for sometime (esp. those who have learnt Sahaj Meditation) and then open your eyes.

RESTING/MEDITATING FOR ATLEAST 5-10 MINS IS NEEDED. The whole process can take 35 or more minutes depending on what all you do, so give yourself that much time.

Always feel free to talk to an AOL teacher if you have any queries, don't do anything incorrectly / be in doubt !



Notes and Guidelines for doing Sudarshan Kriya:

• Should be practised once a day on empty stomach (about 1.5-2 hours after a light meal, or 2.5 hours after a heavy meal). Good times are before breakfast, lunch or dinner (when the stomach is empty). Best done in the mornings after taking bath. It also regulates body temperatures and the whole system, so if you would like to take bath after doing Sudarshan Kriya wait for at least 20-30 minutes. The day your practice Long Kriya (one at the center with the tape), you need not practice the Short Kriya that day.
• Empty bladders and bowels if possible (best to use the washroom BEFORE sitting for Kriya if needed)
• Dress comfortably (if at all you are wearing tight clothing, loosen it)
• Remove all leather articles (leather watches, wallet/purse, belt etc.)
• Air in the room should be clean/fresh with no smell, room should be ventilated
• Above statement also means NO Agarbattis, perfumes etc. (don’t use a perfume on yourself also. You can apply it after Kriya if you need to). Also don't have anything which can release perfume/noxious gases later(e.g. candle)
• Turn off mosquito repellents and if they were on, get fresh air in the room for sometime if they were on.
• AC in the room is fine and maybe even better, but conditions above apply (if the room is smelly get fresh air in first)
• Choose a place without any disturbance from people, pets, music, telephone (keep it on flight mode esp. when doing Pranayams using the app).
• You can take food immediately after doing Sudarshan Kriya
• Sudarshan Kriya should not be practiced during pregnancy (unless with advise of doctor and AOL teacher). Practising meditation can be very good during such times though.
• Sudarshan Kriya should be practiced with discretion if you are ill/have any medical condition requiring doctor’s advise. In such cases, check with your doctor if you can practice it. Practising meditation can be very good during such times though. If you do Sudarshan Kriya properly and follow an appropriate lifestyle, chances of falling ill are much less
• If you are going to a gym/doing exercise/going for walking etc. allow your body to settle down a bit and then do Sudarshan Kriya.
• Keep eyes closed and attention on your breath/rhythm
• DO NOT pump the stomach too much, make much movements, make noises/take too much effort for breathing during Kriya..gentle FULL breaths. If in doubt, talk to a teacher
• Sit with your back and neck straight

Asanas
Asanas resting on the stomach (relax in makarasana as needed)

    Shalabhasana (Locust)
    Bhujangasana (Cobra posture)
    Viprit Shalabhasana (Superman pose)

Asanas resting on the back (relax in Shavasana as needed)


    Navkasana (Boat posture)
    Pawanmuktasana (ardha with right and left leg, and then with both legs in that order)
     Turn to your right side get up and do Paravatasana (Mountain pose - sitting in sukhasana or ardh/full padmasana take your hands up from the side and stretch up keeping your elbows straight)

    Yoga Mudra

After Asanas either you can practice a meditation or Yoga Nidra (5-10 mins, NO UJJAI breaths)  - Yoga nidra/meditation is IMPORTANT to get the benefit of the asanas

If you feel tired in between asanas, you may rest in Makarasana/Shavasana for a short while. Eventually you will find that using Ujjai breath it is easier to do the asanas and you will be stable in the postures. 3-4 rounds of Ujjai in each posture to begin with (only inhaling and exhaling in Ujjai, no holding breath). Objective is to become stable in the postures, this will eventually happen with daily proper practice. You should avoid doing asanas which are not suitable for your medical condition/state if any applicable. Attention while doing the asanas can be on the breath and different regions as recommended by a trained Yoga teacher/use Bihar school of Yoga book (Asana Pranayama Mudra Bandha). Feel the effect of each asana after you do it.

Jgd :-)